Osteoporosis is a breakdown of bone density that makes bones vulnerable to fracture. One in two women over the age of 50 will develop osteoporosis,
according to Eatright.org. Foods containing calcium and the vitamins and minerals that help calcium work better, magnesium and Vitamin D, nourish bones and help protect against osteoporosis. Your body can utilize bone-healthy nutrients from food better than from supplements. Consider asking your physician or nutrition professional to help you plan a diet rich in foods to prevent osteoporosis.
Dairy Foods
Women age 50 and over need 1,200 milligrams of calcium per day for bone building and protection against fractures. Consume foods rich in calcium to help you reach your calcium intake goals. Dairy foods, including milk, yogurt, cheese, cottage cheese and cream cheese, are rich in natural calcium. Dairy product labels will indicate how much calcium is in a serving to make calculating daily calcium intake easier. Women'sHealth.gov recommends choosing lactose-free dairy products, or taking a lactose tablet prior to consuming dairy products if you're lactose intolerant. In addition to calcium, whole milk and milk products like butter and cream contain Vitamin D, which is important for calcium absorption and regulation.
Vegetables and Legumes
Vegetables and beans are rich in calcium and add dietary variety. Green, leafy vegetables, including turnip greens, collard greens, kale, romaine lettuce, broccoli and cabbage, are calcium-rich. Green beans, Brussels sprouts, summer squash and crimini mushrooms are additional sources of food-based calcium. The Help Guide states that many green leafy vegetables also contain magnesium, which helps the body absorb calcium. Legumes, including black beans, pinto beans, kidney or white beans, black-eyed peas and baked beans, are also good choices for a calcium-rich diet.
Fortified Foods
Many commercially prepared foods are fortified with calcium and essential vitamins and minerals needed to help calcium work properly. Choose fortified cereals, breads, snacks or orange juice as part of your diet. Fortified products may be consumed in conjunction with foods that naturally contain calcium.
Other Foods
Many herbs and spices contain calcium, including basil, oregano, thyme, peppermint, garlic and cinnamon. Use fresh herbs to prepare meals, when they're available.
Whole grains are additional sources of magnesium. Choosing whole grain breads, pastas, crackers and snacks can give you a magnesium boost. Almonds, cashews, pumpkin seeds and sunflower seeds are also good magnesium-rich choices.
